Workout of the day

We’re mixing running, bodyweight moves, and some weighted work to hit your whole body. Push hard and keep going!

The workout of the day consists of:

4 rounds for time of:

• 600 meters Run
• 15 Burpees
• 12 Dumbbell Push Press (50% of your 1RM)
• 10 Pull-Ups
• 10 Pike Push-Ups

Scaling

• For beginners: Reduce to 3 rounds, 300m run, 10 burpees, 10 dumbbell push press, band-assisted pull-ups, knee pike push-ups.
• For intermediates: Do 600m run, 12 burpees, 10 push press, jumping pull-ups, pike push-ups.
• For RX: Follow the workout as prescribed.

No equipment

• Substitute running with 1 minute of high knees
• Use water bottles for dumbbell push press
• Do inverted rows under a sturdy table for pull-ups
• Do regular push-ups if pike push-ups are too difficult

Warmup

• 5 minutes easy jog or jump rope
• 10 arm circles forward & backward
• 10 leg swings each leg
• 5 inchworms
• 10 bodyweight squats

Cooldown

• 3 minutes walking or slow jogging
• 2 minutes pigeon pose each side
• 1 minute child’s pose
• 1 minute doorway stretch each arm
• 2 minutes seated forward fold